CrossFit Marina - Huntington Beach, CA

Friday

Another gold standard:

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Tomorrow (Saturday) we will be having the body fat testing from 9 am to 12 pm.  Those of you who have signed up, please remember (or look up) your times.   If you are unable to do so, check the comments for today's WOD, and Brent will have the schedule posted. 

Those who have signed up, but have not signed up for a time, please do so today or tomorrow.   If you haven't signed up yet, it still may be possible, but would be after 12 pm.   In either case,  please let Brent know via email at burritos4peaceNOSPAM@gmail.com, just remove the "NOSPAM".

And nice lock out Josh.

There will be a 6:00 pm Floater workout. 

Thursday

Ladies and gentlemen I present to you...  How cool is that!  Congratulations Frank and Meredith.  Married on January 17th in South Lake Tahoe.

We wish you two the very best and of course many years of happiness and great health.

Now based on our calculations, if your name is Frank and you're a single CrossFitter at Marina, you stand a 100% chance of landing a totally cool CrossFitter wife.  Yet another by-product of CrossFitting?  These stats may change for non-CF'ers and results are not guaranteed.  Side effects may include children.

For the rest of us it's:

Thruster 1-1-1-1-1-1-1 reps

 

 

There will be a 6:00 pm Floater workout tonight and Friday.

Wednesday

Here's beauty at 37 weeks!  And here are some of the top secret WODs she's been doing: Crossfitmom.com

Here's something for your belly.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

 

There will be a 6:00pm  Floater workout on Thursday and Friday.

Tuesday

From lifting the big weight to the bodyweight.  Pick a good pace for this or sell out and try to crush it from the start.  See how you last.

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

 

There will be a 6:00pm Floater workout Thursday and Friday.

Monday

It's a CFT day!!!

Or, for those of you on a quest for different strength, we have some other power generating um, fun!  Newbies we'll have some good basic lifts for you to fam up on these vital lifts.

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Here Mikki and Nichole run a mock CF Kids class at Brand-X in Ramona; and it's coming to an affiliate near you!  We're proud to host the Brand-X crew at the first CrossFit Kids' certification away from Brand-X on March 7th and 8th.

There will be floater WODs on Monday, Thursday and Friday at 6:00pm.

Sunday

Rest and relax.

Work on some flexibility today.  Get a softball or a golf ball or a roller and work on some of those spots that have been bugging you lately.  Hit it twice during the day.  Allow yourself to enjoy some recovery time.

Greg, a 95# barbell and a pull up bar.  Sound like Fran?  A couple weeks after running 80 miles he banged it out in 3:00 flat.

Saturday

We traveled the globe and trekked to the mountain top to consult the guru for this one.  After a long voyage to the cloud shrouded peak we found him.  He was wrapped in a white hooded robe and had candy wrappers and a big 2 liter Pepsi bottle in a pile at his feet (gift offerings from the other seekers, we had ours for him also).  He greeted us, then spoke:

"You must prepare for the Games.  You will do team events.  You will work hard with little rest in your WODs.  Go. Leave the soda."

So with that, hit this like the guys on the right:

Each team will consist of 3 people, with the WOD consisting of 6 relay legs, and 1 final group leg.   Each person will perform 2 of the 6 relay legs, as well as the final leg.  The race will go as follows:

Relay:

1)  500m row
2)  400m run
3)  75 jumping pull  ups
4)  100m lunges
5)  3 rope climbs
6)  50 seated shoulder press

Final team leg: 

800m team farmers walk, with one 35/45lb pair of dumbbells per team.   And just to keep things interesting, If the dumbbells touch the ground, each team member will have to drop and perform 10 burpees, each.

Huge thanks to the Guru and his helpers for programming and running this WOD.  Have a great time!!!

Friday

Another bliss filled week in the hopper.  Let's wrap this up with a quickie:

Jackie
Row 1K
50 Thrusters 45lb Guys/35lb Ladies
30 Pull ups

Just 1 Round

Happy Birthday Willy!  Who ever thought 39 could look this good?

Thursday

Key word below, gently.  Now hit it!

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

And in a trifecta: Happy Birthday Mariah, Mike A. and Michael M.!

There will be a 6:00pm Floater workout.

Wednesday

You all really put out on yesterday's five rounds of fun.  Modify if needed today with heavy Shoulder Presses, Knee-Up Pull Ups or Strict Pull Ups for starters.

Let's get upside down!

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

There will be a 6:00pm Floater workout on Thursday.

Tuesday

You may have missed the Olympic lifts last weekend but this coming Saturday (the 24th) it's the Back Squat with noted strength and conditioning coach Sean Waxman of Pure Strength. 

Sean will work with you for four hours starting at 1100 am.  You will cover main elements of the Back Squat and draw from Sean's considerable coaching experience to develop ideas for your programming.  The cost is $50.00 and is payable at the presentation.

In the mean time it's another old school lift, in the always fun:

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

As for those of us signed up for the Resting Metabolic Rate testing.  There are some requirements on your part to make this test valid and useful:

1)  NO caffeine, hydroxycut, caffeinated beverages at least 6 hours before the test;
2)  NO eating of a large meal two to three hours before the test;
3)  NO exercise (on the day of the test) prior to taking the test.
 

And there will be a 6:00pm Floater  workout on Thursday!

Monday

It was a real honor this weekend to have a CrossFit Olympic Weightlifting certification at the shop.  Coach Mike Burgener was joined by his son Casey and daughter-in-law Natalie, daughter Sage, Stephan Rochet the strength and conditioning coach from USD, Max Mormont and Gillian Formanek from CrossFit Balboa, Erin Okonek from Washington and our favorite intermittent house guest, Dutch Lowy of CrossFit ATM.  A list of trainers that all have either national level or Olympic team weightlifting experience.

We couldn't have asked for a more thoughtful group of instructors and the participants were from among some of the best southern CA affiliate neighbors you could have.  Everyone put out.  Most got hammered, and all improved.  We even had a great chance to observe some great workouts done by Josh and Mary Everett along with Sage, Dutch, Gillian, Natalie, Erin and a few others.  We were proud of everyone's accomplishments.  Jeb and Gabe were of course holding their own and asking for more...  We were really proud of this monster too.

Since everyone's feeling a bit Oly-ish still, today we'll have some:

 Hang power clean 1-1-1-1-1-1-1 reps

There will be mods for all as usual.  Come on in!

There will be Floater WODs on Monday and Thursday at 6:00 pm. 

Sunday

Congrats John & Nora on your 10 year anniversary!!  How's that dolphin sushi?

Rest everyone!  Unless you're doing the Oly cert...  We start at 9:00.

 

Saturday

We're closed for the CrossFit Olympic Weightlifting Certification this weekend.  For those attending, PLEASE park on the street.

Important!!

Locals -  Brent will be running the show at 0800 and 0900 at the Marina HS Track, on Springdale north of Edinger.  It's nothing but bliss for your legs and lungs!  Here's his work piece:

Theoretical Mile Run

This WOD will be either the slowest fast mile or the fastest slow mile of your life.

We will be attempting to find your theoretical best mile time.  How?

You and a partner, armed with only a stop watch, a notepad, and your significant brain power will plan and calculate how you wish to best accomplish this feat.  Then you will  head out onto the Marina High School track, which will be marked with several orange cones, indicating various distances:  40, 80, 110, 220 yard increments.  You  and your partner decide on the distance(s) and repetitions, and then get to work.  

The only limitation is you, and a 50 minute time limit. 

Do we have any sub-4 minute milers?   How about sub-6 minute milers?  

-------------------------------------

And in other news:

We have settled on the resting metabolic rate testing date and time.  It will be next Tuesday, January 20th, from 8 am to 10 am, running at 10 minute intervals.   If we go over the 12 appointment allotment, Fitness Wave has offered to stay on for another hour or so, to give others the chance to have this test done.  More on that tomorrow...

Friday

Yeah, the weekend!  And some Freaky Friday slugfest action.  This work should give you reason to rest.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

If you're coming for the Olympic Weightlifting Cert this weekend, remember to please park on the street!  We only get a handful of parking spaces in front of our shop.  Thanks.

Thursday

So like, if your back and shoulders are um, toast... Go light dude!  You may need to with:

Overhead squat 3-3-3-3-3 reps

Work your stance and make sure your knees are tracking in line with your toes and that your feet are not too wide.  Fight to keep that torso upright and your shoulders open.  Locked out arms and tight shoulders are vital also.

You'll never get anything near a decent snatch without good overhead squats!

And with that segue; here's a reminder that the Saturday WODs will be run by Brent at Marina High's track.  He's got a really fun sounding piece of work for you.

The shop will be closed for Coach Burgener's Olympic weightlifting certification.

And there will be a 6:00pm Floater workout.

Wednesday

Don't think we'd forget the other half of your arms and torso!  Get ready, for:

155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Mods will be regular dips or band assisted dips.  Bar weight of 110 for women.

There will be a Floater Workout Thursday 6:00pm

Tuesday

A favorite, back by popular demand!  Here's a hot tip, keep your back straight and don't twist your torso while lifting.  Use your legs to help maneuver the "shovel".  And watch the movie... Dig it?!

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

See ya there!

There will be a Floater workout Thursday 6:00 pm.

Monday

A combo WOD today.  Not a combo like Winken, Blinken and Nod here, but a good one still.

For time:

Run 800m
25 Front Squats (1/2 body weight)
10 Pull Ups
Run 400m
25 Front Squats
15 Pull Ups
Run 800m
25 Front Squats
10 Pull Ups

We will have mods for you!

And there will be Floater workouts this week:

Monday 6:00

Thursday: 6:00

Sunday

 

Rest Day... a little late!

 

Happy Birthday Norma!

There will be Floater workouts this week:

Monday 6:00

Thursday: 6:00

 

Saturday

Simple, fun team evolution today.  Five exercises, three people, open the envelope, the clock starts.

We'll give you the WOD list there.

Organize the work as you like, no two team members can do the same exercise at the same time.  There'll be enough work for everyone!

Good technique here Chris!  Nice lock out bub, torso is upright, shoulders are open and the feet are planted with a solid base.

CALLING ALL NEWBIES!
If you want to stop in at about 0945 we'll have an introductory session to expose people to some of the elemental movements of CrossFit and then have a brief workout at the end.  It lasts about an hour and a half.  Feel free to stop by.  And really, it's free!

Friday

It's a rope climbin' fun fest!  Share the rope with a friend, whether you're climbing or doing rope pulls (remember the sub for the pulls is 3:1).

Also, sub heavy shoulder presses for the handstand push ups.

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

 

There will be a 6:00 pm Floater workout.

Thursday

Our thoughts are with Pat today as she rests and gets well.  We miss you Pat.  You have the world's finest heart in our book.  Take care and remember, tell that doctor you're doing Pilates!

Torso upright on the pull with these lifts today, and keep those arms straight as long as you can until you have upward momentum and elevation on the bar. 

Hang power clean 1-1-1-1-1-1-1 reps

Thanks to Brent for setting up the testing with the Body Wave people.  He's been really negotiating for us.  We'll see what they arrive at as far as actual date and discount goes but when it comes to getting a baseline of personal data, it's a good investment.  The commitment to bodyfat loss and nutritional awareness is like your awesome dedication to strength and endurance.  They are both inextricably interwoven pieces of our overall long term health.

There will be a 6:00 pm Floater workout.

 

Wednesday

So you're ready for the "bigs" eh?  Get that bar loaded up as long as you use some of that decent form.

Back straight, shoulders slightly in front of the bar, feet under your hips, not too wide.  Grip just outside your hip width.  Chest up and stand up.  Hips and shoulders rise at the same rate until the bar passes your knees.

Descending, send your hips back!  Don't bounce the bar off your thighs or knees on the way down; even if you like bruises.  See you there!

Deadlift 3-3-3-3-3 reps

 

Floater WODs this week:
Thursday 6:00 pm
Friday 5:30 pm

Tuesday

The numbers can be deceiving!  This is a short one but go hard in those minute rounds.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

A big thanks to our friends from San Jose State Women's Swimming who stopped in for a WOD yesterday.  Congratulations on your second place finish among seven teams at the UC Irvine/Ayres Hotels Relay Invitational at UCI’s Anteater Aquatics Complex on Sunday, January 4!  Coaches Sage and Chris are seeing interesting results with the addition of CrossFit to their training protocols.  It was great seeing you all.

Floater WODs this week:
Thursday 6:00 pm
Friday 5:30 pm

Monday

This is a longer one... might want to make sure and start up early.  If you're really pressed for time you may want to do a sraight half, of:

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Form form form baby.  Have fun!

FLOATER WODs this week:
Monday 6:00 pm
Thursday 6:00 pm
Friday 5:30 pm

Sunday

Rest day baby.  Some of you can use it!

This was the view at the end of the run yesterday. 

Take some time and check out Operation Phoenix today.  Greg's intent was to bring attention to this fine effort started by CrossFit HQ.  A worthy cause for our Marines and the sailors stationed with them. 

www.operationphoenix.com

FLOATER WODs this week:
Monday 6:00 pm
Thursday 6:00 pm
Friday 5:30 pm

Saturday

We can't thank you guys enough for supporting Greg and Mallee (and even Greg's mom!) over the last two days.  The local outpouring of help for these two good friends underscores the type of special people we are amongst here.  We couldn't have put forth the effort without each of you.

Work Ethic

Done.  The entire time he had such momentum, the consensus was that Greg would nail this thing in 24 hours.  Until that incredible pounding took its toll on his legs first, then the rest of his body. 

While his general fluid volume was maintained, he was depleted in so many other areas it was a real learning experience to see the onset of the effects of the run.  Only one of us knew the final full brunt of those symptoms.

Result: 80 miles in 24 hours.

The thing that stood out the most over the two days was his tenacity and positive outlook.  Greg tried repeatedly to push himself beyond the limits his body was hitting, and he ultimately became incapable of moving on his own after 80.3 miles.

There is so much potential in the efforts not just of an individual athlete but the preparation and support systems behind his or her efforts.  It was a great two days of learning for us.  We were honored to work with all those involved and we hope that Operation Phoenix receives more attention and contributions as a result of Greg and Mallee's committment.

Crown Valley Parkway or Bust

There is a bit of a change in the pace folks.  Reaching a point of complete exhaustion, Greg's pace has diminished to one that should put him at a completion time of over 30 hours.  We would not let him drop while trying this so we've backed our medical observations with some of the local pros and decided to switch to a much slower pace.

Hydration, blood suar, vitals, cognition, all within normal limits; for a regular athlete who hasn't done a thing, not to mention a gent who has completed an 80 mile jaunt.

Total lack of leg function will be the rule for canx on this.  We're over 24 hours, more to follow.

Laguna Beach Hills, yeah...

He's getting the full dose folks.  This is a beat down.  Let there be no doubt.  Just went over 24 hours.  A more honorable representative of the method you may be hard pressed to find.  Driving on in the face of some downright shitty odds seems to be the trademark of our young man here.